fish pie

Ingredients 3 large potatoes 25g margarine 100ml milk  White Sauce   - 25g margarine   - 25g plain flour   - 250ml milk   - parsley 250g fresh or frozen fish, e.g. cod, haddock, hoki 2  tomatoes, chopped  

Equipment Saucepan, potato masher, knife, chopping board, colander, spatula, measuring jug, whisk, mixing spoon and baking dish.

Method 1. Preheat the oven to 200oC or gas mark 6.    

2. Prepare the mashed potato topping 2. Prepare the mashed potato topping. Peel the potatoes, cut into large pieces and boil for 15 minutes or until tender.   

3. While the potatoes are cooking, make the sauce 3. While the potatoes are cooking, make the sauce. Melt the margarine in a saucepan.  

4. Add the flour and mix to form a paste.   

5. Gradually add the milk, stirring constantly with a whisk 5. Gradually add the milk, stirring constantly with a whisk. The sauce will become thick.   

6. Reduce the heat, and allow to simmer for 2 minutes. Add parsley.  

7. Drain the potatoes and add the butter and milk. 

8. Mash until smooth and creamy.  

9. Place the fish in the bottom of a baking dish.   10. Place the tomato over the fish.  

  11.Pour the sauce over the fish.  

12. Spoon the mashed potato over the sauce. 

13. Bake for 40 minutes in the oven, until golden brown. Tips Add interest to the mashed potatoes by adding parsley, cheese or mustard. Try using a mixture of different fish, for example salmon and prawn. Instead of tomato, try adding cooked spinach, boiled egg or mushrooms. Vegetarian? Instead of fish, use a mixture of boiled egg, spinach and cashew nuts.

© British Nutrition Foundation 2006